How Much Should the Portion Eat at Breakfast? - Healthy T1psMany people avoid eating rice or other carbohydrates at breakfast. In fact, some even accidentally skipped breakfast. Most of the reason is because you are on a diet. But, can not eat rice at breakfast can make you lose weight?
Not eating rice at breakfast makes it fast
Actually, you don't only have to eat rice at every meal, including at breakfast. You can replace it with other types of carbohydrates, such as potatoes, bread, rice noodles, sweet potatoes, and various other staple foods.
But if you really avoid eating all types of carbohydrates at breakfast, then instead of getting a successful diet, you will even feel tired and not feeling well all day.
Because, carbohydrates are the main energy source for the body to function normally. if you let the body fast carbohydrate since the morning - especially after an overnight empty stomach - then the body will not be able to energize to move optimally.
Not eating rice at breakfast actually makes the diet fail
Not only absent from eating rice or other sources of carbohydrates make you not eager to go through the day, this habit will actually damage your diet program. It has been proven that deliberately starving yourself when dieting actually makes you more difficult to lose weight.
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To prevent hunger during a diet, the body will save energy that is used by reducing the number of calories burned. The body finally chooses to use energy from the muscles so that the muscle mass drops. As a result, your metabolism slows down.
The longer you limit your daily food intake, the fewer calories your body will release. This is the body's natural mechanism to protect you from starvation. Hunger mode can occur when the body receives very little calories in the long run. As a result, the body will limit the burning of calories and weight loss will not be impossible.
Lack of carbohydrate intake increases the risk of dangerous ketoacidosis
Many argue that there is no need to eat very much carbo while on a diet because after all we still have reserve energy from body fat. This is true. When you don't miss carbohydrate intake which is your main energy source, your body will immediately take reserves of fat. Some people think that this is a good thing and can make the fat stack decrease.
However, unfortunately this process will produce substances called ketones. This substance will be automatically produced by the body when the body does not get sugar from food. When the body produces too much ketone, your blood becomes acidic and ketoacidosis occurs. This condition will cause various symptoms such as:
- Feeling must continue
- Urinate continuously
- So, don't avoid eating rice or other carbohydrates at breakfast, because your body needs it to produce energy.
How many servings of carbohydrates should you eat at breakfast?
In healthy people, the total carbohydrate requirement in a day is around 45-60% of total caloric needs. Meanwhile, for breakfast you can take a 20% quota. So this way, for example, your calorie needs in a day of 2000 calories, then you need 900-1200 calories from carbohydrates. Or equivalent to 225-300 grams of carbohydrates.
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So, when breakfasting the portion of carbohydrates you consume is 20% from 225-300 grams, which is 45-60 grams of carbohydrates. Carbohydrate needs are equivalent to half to one serving of rice, or two strands of plain bread.
So, don't be afraid of fat or weight gain. if indeed you eat rice or other carbohydrates according to your needs, then your weight will be stable. Don't forget too, to consume the right type of carbohydrate. Choose, complex carbohydrates such as staple foods and avoid carbohydrates such as sugar that will not make you full.